1. Personal Fitness
Plan
Sebastian Vergara

2. Click on Jabulani to see the Fitness Plan
Focus in the personal fitness area of: speed and endurance to improve certain skills needed for the sport of soccer.

3. Recreation or practice
Physical activities
SOCCER
YMCA
Personal Work-out
30 min.
3 days per week
Recreation or practice
From 1 hr – 2 hrs
4 days per week
BSA Work-Out
SWIMMING
Boy Scout Work-out
45 min.
1 day per week
Freestyle (50, 100)
30 min.
1 day per week
WALKING
Post office - Home
5-7 min.
4 days per week
Calculated using
Google maps
0.3 miles

4. Goals Run at least 3 miles weekly Improve my “100 ” freestyle timing
Exercise daily at least for 20 minutes
Incorporate Movement Prep into my soccer warm- up

5. Movement Prep.
[A series of movements done prior to exercise or sport that provide a more effective way to prepare your body for physical activity]
Throughout the quarter we practiced the forms of static stretching and movement preparation. Both forms of stretching can be beneficial to reach a higher performance rate. Before I was introduced to the concept of movement preparation, majority of my warm-ups consisted of static stretching and very few of movement preparation. With a better understanding of the concept of movement preparation, I have incorporated it in all of my exercising routines.The primary reason why I have

6. [ The Core Performance Therapy.com ] [ Core Performance.com ]
Movement Prep.
chosen to incorporate movement preparation is because unlike normal static stretching, movement preparation makes muscles stronger over time, prepare nervous systems for activities that require movement , active sleeping muscles, takes 5-10 minutes, and improves balance, mobility, and stability. With the addition that s an athlete it also helps prevent potential injuries . Therefore I now prefer doing movement preparation instead of static stretching.
[ The Core Performance Therapy.com ]
[ Core Performance.com ]

7. Inverted Hamstring Stretch with Arm Reach
Videos
Lateral Squat - Low
Inverted Hamstring Stretch with Arm Reach